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The Patio Plan: Healthy Summer Recipes from HECK

Yorkshire food
company HECK has got busy in the kitchen and created a series of light, bright
and deliciously healthy recipes to celebrate summer, all featuring their new
lower fat and gluten-free Chicken Italia sausages, burgers and meatballs and
perfect for al fresco dining.

As well as
packing a punch on taste, the seven recipes are great choices if you d0n't want
to give up your favourite meals but still want to get in shape for summer – all
are low in fat and saturated fat, low in sugar and high in protein to fill you
up without filling you out, and each is super quick to make. There are also some great healthy summer food
swaps and low carb/gluten-free options.

Greek Sausages

Makes a delicious
light lunch that's low in carbs and perfect if you need to follow a gluten-free
diet. It's packed with vegetables, too – you'll get three of your 5-a-day in
just this one meal!

Summery bangers
and cauliflower-cannellini mash

This light
version of bangers and mash is a great choice if you don't want to give up your
favourites but still want to get in shape for summer. Cauliflower and beans
make a fantastic mash that's loaded with fibre – and count towards your
5-a-day.

Sausage, pea
and courgette risotto

Risottos are
usually packed with carbs and fat but few nutrients. This version is low in fat
and saturates but it's packed with protein and we've replaced some of the rice
with loads of delicious vegetables so you'll still have a satisfying portion.

Lemon, fennel
and new potato sausage bake

Many sausages
contain wheat flour and so are off limits if you need to follow a gluten-free
diet. This recipe is made with gluten-free sausages and so is an ideal choice
if you avoid gluten – and it's perfect if you're looking for a dinner that's
lower in calories.

Cajun sweet
potato and meatball salad

This recipe
turns salad into a main meal that's guaranteed to leave you satisfied. With
four of your 5-a-day, this dish is packed with nutrients to help you stay in
tip-top shape.

Courgette
spaghetti with meatballs

Swapping
regular pasta for courgette 'spaghetti' is a fantastic way to cut calories and
carbs, and boost your 5-a-day. This dish is less than 350 calories per serving,
making it a perfect summer shape-up meal.

Ultimate
(Healthy) Chicken Burger

Burgers may
seem off limits if you're trying to lose weight. But not these! They're made with HECK low-fat chicken
burgers, filled with a low-fat yogurt dressing instead of mayo and cheese, and
are brimming with salad to help fill you up.
Plus they're served them in a wholemeal roll to boost fibre.

The HECK
Chicken Italia recipe is packed with British chicken breast and thigh,
tomatoes, basil and mozzarella for a mighty, meaty flavour hit that packs a
punch. Hand-mixed using high welfare,
fully traceable meat the range is also deliciously gluten-free and has up to
70% less fat than regular sausages, burgers and meatballs. Where possible, all other ingredients are
British too.

Brilliant on
the BBQ, perfect with pasta and a revelation in recipes, the versatile sausage,
burger and meatball trio can be used in a host of different ways and make great
alternatives to the regular pork and beef varieties.

Andrew and
Debbie Keeble are the Yorkshire farmers behind HECK, the family business they
set up two years ago and which they now run with their four children, Jamie,
Guy, Roddy and Ellie. The family
recently appeared on BBC's The Fixer and their award-winning recipes are now
stocked at most of the major supermarkets.
Their HECK Chicken Italia Burgers and Meatballs are available via mail
order from www.heckfood.co.uk. The sausages are available from selected Tesco,
Asda and Booths stores nationwide.

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